Alkaline Paleo Food List

Cassie’s Alkaline Paleo Diet

These are your Healing Foods!

Meats: Pasture fed where possible

  • Chicken (free range)
  • Beef- (Could be a problem initially if you have milk sensitivities)
  • Emu
  • Goat
  • Lamb/Mutton
  • Ostrich
  • Pork
  • Duck
  • Turkey
  • Offal meats (Liver is a great way to get Iron, all the B Vitamins and Vitamin A naturally)
  • Ostrich
  • Bacon (without nitrates)
  • Pork Belly: the cut of meat that bacon is made from and sliced like bacon is lovely and crispy just like bacon when fried. Just add Celtic salt when cooked.
  • Crispy Pork Rind (home made More on Liver –  Liver from land mammals is high in vitamin A but low in vitamin D, and should therefore be consumed with other vitamin D-rich foods such as lard or bacon from pasture-raised pigs, egg yolks, and oily fish, or during months in which UV-B light is sufficient to provide one with adequate vitamin D.

 

Broths and Stocks: Use good stock bones and some lemon juice when cooking to break the bones down. These stocks and broths are vital for healing and great for energy.

 

Home made stocks only, not packaged from the supermarket are:

 –Very helpful in keeping up the electrolytes which are lost with the loss of excess fluids.

– Very healing to the gut.

– The collagen in the broth  maintains the cushioning in the joints  including the discs between the vertebrae in the spine.

-The collagen keeps skin healtyh and elasticity

-The minerals in stock are great for bone health.


Seafood: Fished from Australian waters (shellfish and prawns can be difficult with stomach issues as they are very cold to the stomach)

All shellfish

Prawns – very good source of iodine

Smaller Fish (large fish have too much mercury)

Wild tinned Salmon (Canadian OK)If you aren’t in Australia, be aware that commonly sold fish may have high mercury residues. Ask – and don’t get brushed off!

 

All Eggs: Organic & free range

If you have a reaction to eggs try just eating the yolks.  The whites contain some proteins some people find difficult to digest. After being on this diet for a while you will be able to eat the whites as well.

Eggs are rich is so many nutrients and a boiled egg is a great snack if you find you are out and about and hungry.

 

Dairy: 
Unpasteurized where possible and from Grass Fed  animals: important for bone rebuilding and more.

Grass Fed dairy contains Vitamin A, Vitamin K2 and Omega 3 fatty acids.

These products naturally have the essential vitamin K2 but only if the animals are grass fed.
Please note: Dairy has two things that we are often sensitive to:
1. The milk protein, casein, and

2. The milk sugar, lactose.

You may need to only eat ghee at the beginning of this program

  • Butter
  • Cheese – well matured only
  • Ghee (no casein or lactose so most people can tolerate it) 
  • Yoghurt-  (home-made and  fully fermented with live cultures)
  • Kefir-  (home-made and fully fermented)

 

Oils and Fats:
These should equate to about 70-80% of your calorie intake.

  • Coconut Oil (Organic and not refined)
  • Olive Oil (don’t heat, 100% olive oil only ( be aware that some olive oils have been found to be adulterated with other oils)
  • All animal fats
  • Cod Liver Oil – use only good quality as it is really important for vitamin A & D.  
  • Butter

Eat lots of Vegetables especially Leafy Greens as they a Really Alkaline

 

Eat mostly Cooked Vegetables until you have regained full gut and body health:

  • Broccoli
  • Tomatoes
  • Avocados (you don’t need to cook these)
  • Spinach/ Silver-beet
  • Mushrooms
  • Eggplant
  • Squash
  • Pumpkin (small amount)
  • Green Beans
  • Onions
  • Leeks
  • Garlic
  • Parsley
  • Dandelion Greens
  • Coriander
  • Basil

All Leafy Greens especially the bitter tasting ones are great for helping digestion as they increase the production of stomach acids vital for protein digestion

  • Capsicums
  • Cucumber
  • Celery
  • Cauliflower
  • Cabbage
  • Olives
  • Asparagus
  • Snow peas
  • Brussel sprouts
  • Chives
  • Rocket
  • Zucchini
  • Turnip
  • Spring onions
  • Ginger
  • Sauerkraut (home made)Ferment cabbage, cucumbers, radishes any vegetable that can be fermented ferment them. They are fantastic for eating and they don’t need cooking to make them easily digested and they help to increase stomach acid for good digestion.

 

All spices and herbs:
Where possible use organic

No chilli or hot spices until you have been on the program for a while.

Turmeric is really helpful for soothing inflammation in the body.

Fresh Ginger is a great flavour enhancer in stir frys and aids digestion and helps inflammation.

All herbs are OK from the beginning.

 

Drinks   

  • Green Vegetable Juices – such as Celery, Coriander, Parsley, Cucumber and any leafy greens except Spinach (best cooked)   Juices are great with a little ginger added.
  • Herbal teas
  • Decaf black Coffee (‘Swiss water method’ only)
  • Weak black Tea or with a little home made coconut milk
  • Lemon juice, Stevia, mineral water or filtered water (good drink to use for cravings)
  • Ginger tea- helps with digestion (I like to make ginger & black tea with a little bit of home made coconut milk)

WATER: You must drink water. You lose a lot of fluid when you are on this program.

  • Filtered alkaline water – preferably UltraStream water
  • Good Mineral Water such as San Pellegrino
  • Soda Water (Use with alkaline drops such as AlkaBalance as soda water is acidic).

 

Condiments

  • Mayonnaise  (home-made with olive oil, eggs yolks, lemon juice/apple cider vinegar, celtic salt)
  • Lemons
  • Limes
  • Celtic Sea Salt (very important to have 1 and 1/2 teaspoons a day)
  • Salad Dressing (made with olive oil, lemon and/or apple cider vinegar, salt)
  • Tomato Sauce (home-made, no sugar added)
  • Apple cider vinegar

 

Sweeteners

  • Stevia only (use sparingly  as you want to get over the need for the sugar taste)

Stevia has a bit of a strange after taste but if you use lemon you won’t be able to
taste it.

 

Alcohol
=Alcohol is dehydrating.  Drink a glass of alkaline water when imbibing.

=An occasional glass of dry red or dry white wine on special occasions.

=There is NO low carb beer out there – despite the advertising.
=Alcohol will slow down the rate of healing as it is hard on the liver which is our main detoxing organ.

 

Nuts:  
unroasted  and soaked
 (and then dried in a very low oven if your prefer)
Brazil nuts – these are a very good source of selenium

Almonds – alkaline

Hazelnuts

Peanuts roasted in their shell – but only if you can tolerate them.

Use nuts sparingly.  All nuts have phytates which make them hard to digest but soaking them will help.

 

Fruit 
(Eat little occasionally and not at all at the beginning)

  • Strawberries
  • Blueberries
  • Raspberries

 

THE ALL-IMPORTANT RATIOS of PROTEIN to FAT

You must eat plenty of  fats with your protein intake.
Protein can be changed by the body to glucose.

 If you eat too much protein and not enough fat you won’t have as good effect from this diet and you will also

be prone to constipation.

 

Some of my own experiences of the food choices above.

  • I found eventually (when I got over my addictions to carbs) that these foods choices are ample for delicious meals.
  • Your sweet tooth will go – I promise you.. but some people take longer than others.  Eventually you will taste something sweet that you used to eat and it will be so sweet to you you won’t like it.
  • Your appreciation of all of your food will magnify.
  • Try not to have anything sweet, not even Stevia for the first 6-12 months, as it will really help that part of your brain to disconnect that sweet reward connection.
  • I found it so hard not eating the grains (not wheat – I had given that up years ago) at first until I was on this program for a while, and then I ate some and found them so boring.  Just stodgy and nutritionally empty when compared to meat and vegetables.
  • Remember fats are really important.  They not only are a great transporter of toxins out of the body – they balance your hormonal system they also make you feel full.  Not to mention that fat is the heart’s favourite food, and the most energy packed nutrient you can find! So eat up your fats.
  • Generally eat until you are full.  Do not under eat you do not need to and it is not helpful. I found that after being on the diet I naturally ate less and enjoyed it more. I was off the vicious addictive carb cycle! Hooray! This is how life is supposed to be not a slave to my blood sugar levels!